What I’m doing: Training (but not too much).

Why: The Cleveland Marathon is two weeks away, so I'm winding down my mileage (and none too soon -- I've sort of done the opposite of the Hansons' plan, so my distance days have been a bit ridiculous lately.)

What else I recommend: This is a good week for fans of running in eastern Pennsylvania. The two biggest events outside of the Philadelphia Marathon are arguably the Broad Street run -- sold out and scheduled for Sunday -- and the Penn Relays (on which I'm tweeting occasionally here). If you'd rather go south than north but still want a long Sunday race, the Potomac River Run Marathon is a closer-to-home choice (all links after the jump).

Other options:

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Update: I somehow forgot to link the Roar for Autism here. My mistake.

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Tomorrow - NCR Trail Snails Saturday training runs, Arbutus 5K, Workers’ Memorial 5K to benefit Kids’ Chance, Hills of Milltown 5K Challenge, Clinic with Dr. Roeder - Healthy Spine, Healthy Body, Morgan's 5K, Sandymount 4-mi Run, 6th Annual Ben Layton Memorial 5K Run/Walk, 3rd Annual Nate Bruckenthal Memorial Run, Ocean City Half Marathon/5K, Thurmont Tiger Trot 5K & 1 Mile Fun Run/Walk, St. James School Alumni Run, CAT-100 trail run, 11th Annual Oxford Day 10k Run and 5K walk, Rockville RunAmuck 5K, Belvedere Elementary Fitness for the Future 5k Fun Run and 1 Mile Walk, Cumberland Catch Me If You Can Trail Run 10 Mile/5 Mile, Freedom 50 Relay, OLSS School 5K Run/Walk - Chasing the Tiki, Silver Spring Earth Day 5k, Historic Takoma Park Walk, Run For Congo Women - Columbia, F.I.G.H.T. to B-more wellness event

Sunday - 24th Annual Walk of Love to benefit Mt. Washington Pediatric Hospital, Owings Mills family nature walks, HCS weekly series #3, Group Runs at McDaniel, 18th Annual "Billy Korrow" Memorial 5K Run and 1-mile Fun Walk, Mark's Azalea Run, Potomac River Run Marathon, Run Aware 5k, Takoma Park Safe Routes to School 5K Challenge, Ronald D. Paul Companies Prince George's County Kidney Walk, TriColumbia LIFEFest, RASAC Pot Rocks 6 Miler, Indian Creek School David A. Nagey Caring for Kids 5k/1 mile fun run

What did you do last weekend? Leave a comment or upload race photos here.

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A new triathlon is in the offing for May 14 in Annapolis and Anne Arundel County. It’s the inaugural TriRock Annapolis Sprint Triathlon.

The event will start with a swim in the Annapolis Harbor, followed by a 12.4-mile bike ride that will end at the foot of City Dock.

A 5K run, the last leg, will loop through city streets. Organizers expect the event to attract about 1,500 to 1,800 participants and as many as 2,000 spectators. Start time is expected to be at 7 a.m. and city officials say the breakdown of portable facilities should be done by around 5 p.m.

For event information and more, click here.

 

Each week, a nutritionist from the University of Maryland Medical Center provides a post on nutrition. This week, dietetic intern Kaitline Cottone weighs in on protein supplements.

The dietary supplement market has grown rapidly over the past 10 years, creating new products to help improve athletic performance and the boost the effectiveness of regular exercise. Some of the most popular dietary supplements are protein supplements. There are thousands of different protein supplements on the market today. But knowing why, how much, when and which protein supplement to use is often overlooked. Below are some frequently asked questions when it comes to supplementing protein.

How is protein used during exercise?

While carbohydrates are the main energy source for the body, protein plays an important role in exercise. Protein is used to create, sustain and repair muscle cells. The metabolism of protein during exercise is affected by many factors, including age, gender, type of exercise, intensity and duration.

So how much protein do I need?

According to the American Dietetic Association, the daily protein recommendation for a healthy adult is 0.36 grams per pound of body weight. So, for example, a 150-pound adult would need about 54 grams of protein a day, which can be met by eating 6 ounces of chicken. For endurance athletes, the daily protein recommendation increases to 0.55-0.64 grams/pound because of the increased protein turnover during exercise. The protein recommendation is also increased for strength-training athletes (0.55-0.77 grams/pound). This additional protein is needed, along with adequate energy intake from carbohydrates, to sustain muscle stores and support muscle growth. These protein recommendations can be met through diet alone by consuming foods high in protein, such as lean meats, fish, poultry, eggs, soy, milk and dairy products like yogurt and cheese.

When should I consider using a protein supplement?

While adequate protein intake can be achieved from whole foods, there are some benefits to using protein supplements. Protein supplements are a convenient way to ensure that you meet your protein needs. These are especially useful when you don’t have time to go home and prepare a meal after a workout or if you have trouble eating before an early morning trip to the gym.

How do I know which protein supplement to choose?

As far as deciding between whey, soy or individual amino acid supplements, it is important to get protein from a variety of sources. Also, a person using a single amino acid supplement may lack other essential amino acids, which can increase the risk for deficiency. In addition, certain individual amino acids, such as serine and proline, can have adverse effects on your health. Keep in mind that health claims posted on labels are not tested for validity, and under the Food and Drug Administration’s guidelines, it is the manufacturer that’s responsible for ensuring that a dietary supplement is safe before it is marketed.. According to the National Collegiate Athletic Association, protein supplements run the risk of being contaminated with substances that are banned by the association. A few of these substances include dehydroepiandrosterone (DHEA), human growth hormone (HGH), ephedrine and androstenedione. For a complete list of banned substances, visit www.ncaa.org/drugtesting.


What’s the deal with creatine?

Creatine is one of the most commonly used athletic supplements. Manufacturers claim that creatine helps build muscle mass and improve athletic performance. While creatine has been shown to add mass, such growth reflects increased water weight, not increased muscle mass. Research shows that there is an increase in athletic performance in sports that consists of short bursts of activity. Examples of this include lifting weights, sprinting and basketball. However, creatine does not improve performance in activities that are longer in duration, including endurance sports and long-distance running. While the long-term side effects of creatine supplements are unknown, short-term side effects include dehydration, muscle cramping, nausea and diarrhea. People at risk for liver or kidney dysfunction should avoid the use of these products.

With such a large market and variety of protein supplements available, it can be difficult to know if you need it, how much you need and which kind to choose. Remember, to get an adequate amount of protein, try to eat whole foods first, fortified foods second and then supplements to meet your protein needs. If you are thinking about starting a protein supplement, consider the potential benefits and precautions. It is important to research the supplement before you start using it and to talk to your doctor or a registered dietitian to determine what options are safest for you.

The Frederick Running Festival -- no longer a marathon, but still a pretty big event -- is closing out its registration at 10 this morning.

To register, visit the festival's home page: http://www.frederickrunfest.com/.

I'll be interested in seeing how the event's final 2011 registration number compares with previous years. Back in October, when we first wrote about the format change, we had several comments expressing dismay.

The Frederick festival is organized by Corrigan Sports Enterprises, the same group that sets up the Baltimore Marathon.

 

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Here's Kevin:

Weight 270. This wasn’t a good week for weighting myself. To my disappointment, I have gained 1½ pounds since last week. But who’s counting the ½ pound.

In the past, I would gain weight and not know why or maybe not care. Since we started this Fitness Challenge, I have learned to count calories, consume a balance diet, exercise daily and run more stairs than I care to do.

My diet this week was great. I fell short of my goal because of the lack of time to exercise. Benjamin Franklin once said, “You may delay, but time will not."

So I really don’t have an excuse for not exercising. So far this week I have not missed a day (after missing three days last week).

I'm sorry for the short blog post this week, but I didn’t have enough time.

Here's Steve:

Not a great week for the diet.  I gained two pounds – up to 248 – and I have nobody to blame but myself.  And the guy who was giving away the free chocolate-covered Peeps.  And my kids for leaving leftover pizza sitting around.  

OK, it’s all my fault.  I really suffered a discipline breakdown the past few days and now I’m paying for it.  Fortunately, I’m aware of it and made myself crawl back on the scale to confront it.  I’m back on program now, but if you see me hanging around any Easter baskets this coming weekend, you have my permission to tackle me before I sneak another Peep.

Yet again, we three dieters had similar outcomes despite our various approaches. Gains for all! At least we can commiserate together. Here's my report:

For me, it was a slight gain -- .2 pounds, putting me at 157.2. After a HUGE Passover meal and testing this Matzah Brickle recipe, I'm kind of surprised it wasn't more.

I'm still pondering whether to start a specific exercise plan (a la P90X or Jillian Michaels' 30-Day Shred) or restarting a new 100-Day Challenge. My work schedule is going through a sea change starting next week, as my husband's mobilization approaches, so I figure I should get through that before deciding.

The only other thing to report this week is that, after thinking about it and talking about it all year, I decided to drop my Coke Zero habit. I'm on the fifth day and headache-free. I'm subbing one cup of hot black tea with agave nectar for the soda, and so far, so good. It's been more about breaking the habit than combating a craving. When I walk into the cafeteria, my Pavlovian instinct is to walk to the soda case, but so far, I haven't felt like I'm dying for the flavor of soda.

The upside, too, is that I've been drinking a lot more water.

What I’m doing: Either running with friends or walking in Delaware. (I'm considering both the James Hall Trail and the Christina Riverwalk Pedestrian Walkway

Why: I've never been to Wilmington, which is sort of embarrassing, considering that I've now lived in Maryland for nearly half of a decade.

What else I recommend: If you're looking for something to do on Easter Sunday within the state, pickings are pretty slim. On the other hand, there's a marathon in New York that day, for people who are willing to travel. Saturday offers more options, including the GORUCK Challenge (linked after the jump).

Full list of events:

Weekday options - Monday runs in Federal Hill, PGRC weekday runs at National Harbor, BRRC Group runs at Goucher, Glen Burnie daily walking programs, ESRC daily runs (Salisbury area), Goddard Running and Orienteering Club Spring 10K, Chevy Chase Running Company Free Group Runs, PGRC weekday runs in Bowie, Rockville All-Comers Group Fun Runs

Saturday - Race Judicata 5K, The GORUCK Challenge NCR Trail Snails Saturday training runs, Greenhorn Adventure Race, Cumberland Mini Marathon 2.62 Miles, Gunpowder Trail Race, Fleet Feet Sports, Gaithersburg Fun Run/Walk, Annapolis Youth 5K & Fit Family™ Fun Run

Sunday - Group Runs at McDaniel

What did you do last weekend? Leave a comment or upload race photos here.

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Each week a nutritionist from the University of Maryland Medical Center provides a post on nutrition topics. This week, dietetic intern Lynsie Daras, (pictured) weighs in on foods for hikes.

Taking a hike is a perfect way to start moving and enjoying the outdoors. Whether you are going for a leisurely walk on a local trail or backpacking on a strenuous mountain range, it’s important to stay hydrated and bring the proper nutrition to fuel your hike. When deciding on which snacks to bring along with you, it is important to keep in mind that your food should be durable, nutritious and portable.

Staying hydrated
It’s important to drink enough while hiking, especially during the hot summer months. Your body is made of mostly water and needs plenty of fluid to work properly. Signs and symptoms of dehydration include excessive thirst, fatigue, headache, dry mouth, dizziness and little to no urination. Drinking plenty of water helps to lower your body temperature and replace any water you lose through sweating. It’s not only important to remember to drink more than enough fluid during your hike, but to drink plenty of fluid before and after your hike too.

Healthy snacks
When deciding what to pack for your hike, choose foods that will help fill you up and give you the energy you need. Your snacks should contain a healthy balance between carbohydrates, protein and fat. Aim for snacks that are mostly carbohydrate, these foods break down to glucose, which is the body’s main source of energy. Try choosing complex carbohydrates, such as whole grain breads and cereals. You may feel fuller longer and your blood sugar may be more stable throughout the day. Protein, such as meat, cheese and nuts, is needed for building and repairing muscles. Eating too much protein can cause dehydration and may be stored as body fat. On the other hand, eating too little protein can cause weakness and muscle damage. Finally, dietary fat is an important nutrient for energy and is metabolized during exercise. Fat provides energy during long periods of low to moderate exercise and helps reserve protein stores for muscle.

Some healthy, energy-filled snack ideas include:
Trail mix: avoid commercial brands that are heavy on candy. Try making your own trail mix using an assortment of nuts, popcorn and dried fruit.

Granola with nuts: Look for brands lower in fat and sugar.

Peanut butter on vegetables or whole-wheat mini bagels — full of healthy fat, protein and complex carbohydrates.

Fresh fruit with low-fat string cheese: Fruits, like grapes and watermelon, are full of water. And fruit gives you energy and helps add to your hydration needs.

Energy bars: Choose bars with a good mix of carbohydrates, fat and protein. Avoid packing energy bars made with chocolate as they may melt during hikes on warmer days. Also, limit your consumption of energy bars with sugar alcohols in the ingredients (ie. xylitol, maltitol, sorbitol, erythritol) as these may have laxative-like effects.

Nutrition for short hikes vs. long hikes
Now that you know what to eat on your hike, your next question may be how much to eat. Your calorie needs depend on how many calories you burn. For instance, a 150-pound person going on a light hike for two hours will burn about 400 calories. Examples of good snacks for this person are a large apple with a reduced fat string cheese or one tablespoon of peanut butter on a mini whole-wheat bagel. For an estimation of how many calories you may burn during your hike visit: changingshape.com/resources/calculators/caloriesburnedcalculator.php.

When it comes to hydration, water is a great, calorie-free way to replete your fluid losses. However, when hiking for more than an hour, sports drinks are a suitable option to replenish nutrients lost from sweating. Keep in mind, sports drink do contain around 150 calories per 12 ounces. They are not necessary for the average exerciser as electrolytes lost during a light hike can easily be replaced by eating a healthy balanced diet.

Since it’s easy to lose track of time while enjoying your hike, be sure to always pack more water and food then you anticipate needing. So, grab your healthy trail mix, large water bottle and map and hit the trails.

Some websites below for great hiking spots in Maryland: trails.com, americantrails.org, and thebackpacker.com.

So, fellow hikers, what are your favorite hiking foods? Where do you like to hike? Share in the comments.

In case you missed it in our right rail, here's a Runner's World feed on the Boston Marathon. Follow along from your desk.

You're seeing all these 5Ks and up in listings everywhere, and you scroll past them because that's just too far to walk, much less run. But being a newbie or non-marathoner isn't a sign that you should plop back on the couch with a bag of chips.

Don't skip over the notices so fast. Plenty of these, especially the fund-raisers, have walks. Walks, jogs, strolls -- whatever you want to call them -- get you outdoors and moving. You're going at your own pace and at a distance that suits you better, typically up to a mile, and you'll have lots of company on your walk.

For example, on Saturday morning, the Baltimore State's Attorney's Office has a 5K run to raise money for an emergency fund for crime victims. But it also has a 1-mile walk. The event is in Patterson Park. Registration, $25, for the 9 a.m. event, opens at 7:30 at the Virginia S. Baker rec center.

In Annapolis, on May 21, the police department presents a one-miler to benefit Special Olympics Maryland. Registration is $25, but less for kids. Some entrants will do a 6-minute mile, but the program is geared to include walkers. You can take home an award even if you aren't the first to cross the finish line. They're promising to include awards for such non-athletic categories as best costume.

As we enter the weekend of the Boston Marathon, we've posted an updating feed of marathon tweets on the right portion of this blog (courtesy of Runner's World via Candus Thomson).

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Did you run the Maryland Half marathon in previous years, and if so, are you planning to follow it to its new location in Columbia this year? How do you feel about the move?

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Via Baltimore Spokes, I just found out about a neat-looking bike event in August. Is anyone planning on going to this? (It's understandable if you don't know yet: There's lots of good competition for cyclists' short-term attention.)

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The Cub Run Triathletes group has a new route. From a recent e-mail (also via Thomson):

Meet at 2721 Technology Blvd in Annapolis Junction at 5:45 Pm same as we did for the friday night rider last year. We pull out at 6 PM. Expect groups of varried speeds - and see our files section for the cue sheets - assume 20-25 miles, easy pace this first night out.

Caveat: I know several folks whose "easy" rides would exhaust me. You have been warned.

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Martin Lel enjoys the idea of running the London Marathon, but he's not too confident about his chances of winning the Sunday race.

 

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Here's Kevin's report:

Weight: 268.5. I lost another 1/2 pound this past week. This was a good week for me. I meet a nutritionist at a health food store while shopping. I told him about my fitness challenge and my goals and he created a meal plan for me to follow. Eat five small meals throughout the day, with two of the meals being a piece of fruit and cottage cheese or a protein shake (I prefer the latter). These were the same words that the Ravens nutritionist Sue James told me during an interviewe last year, but at that time I wasn’t planning to lose weight. This isn’t rocket science, it’s just simple math. You need to burn more calories than you consume. Eating more frequently has been shown to boost your metabolism and help you lose weight.

I have also added another exercise routine to my day. Once a day, I run up the stairs from the first floor to the sixth floor in The Baltimore Sun building. The first couple of times I couldn’t complete the task, but now I can make it up all 6 floors. I haven’t had the courage or strength to run back down the stairs, so I walk. Which is better than taking the elevator.
 

Here's Steve:

My colleague and fellow dieter Sarah suggested we get new photos taken since we’re now 100 days into our fitness challenge. 

 

Damn – I knew I should have passed on those Oreos. 

Just kidding.  That’s courtesy of a smartphone app called fatbooth.  It modifies a regular photo and makes your face look a little chin heavy.  Shake the phone and it reverts to the original photo.  Ah, if only in the real world would the pounds come off with a simple shake. 

Last week I didn’t list my weight because I’d just returned from several days on the road for work and quite frankly, had forgotten to do my weigh in.  I wasn’t quite sure what to expect when I finally stepped back onto the scale, but it was good news. I was down to 246,  which is the second straight week I’ve shown a modest loss since stalling out in the upper 240s for more than a month. 

This reminded me of something I learned during previous diets – stick to the program.  Everything I read says that such plateaus are pretty normal.  I didn’t panic and continued the program, which in my case is a regular light workout (mostly walking at least 5 days a week), healthy foods (heavy on the veggies) and not eating too late at night.  I will admit that my fractured schedule has pushed some mealtimes later than I’d like, though.  I figured that sooner or later the weight would begin to drop again or I could at least make some minor adjustments to kick start it.  And it seems to have worked. 

Oh – and here’s the original photo that was used in the fatbooth app. 

 

 

Sunday, Kevin, Steve and I hit 100 days into this very public fitness challenge we've been participating in.

To mark the milestone (or maybe it was because we were tired of looking at our before pictures week after week), we took some updated photos.

To refresh your memory, here is us at the beginning of the year:

 

And here we are yesterday:

 

 I think everyone's looking a bit leaner! After this was taken, we all high-fived each other. (OK, that's not true.)

 

Anyway, here's my weekly report, with the others' to follow shortly:

It’s been an eventful week. First, this morning, I finally, officially, and exactly hit my first 10 pounds lost, at 157. *happydances* But beyond that, Sunday was the 100th day of the 100 Day Challenge I initially started out doing, Monday was my one-year anniversary of my surgery that sidelined me, and this weekend I did something I hadn’t done in years -- and probably wouldn’t have been able to do without the work I’ve put in so far in 2011: took a long and involved hike.

OK, going to revel for a second. Ahhhh …

Now, I wouldn’t say that my 100 Days Challenge was 100 percent successful: The goal was to exercise at least 30 minutes a day (or participate in 30 minutes of “intentional movement”) for those 100 days. That did not come to pass, but I would day I exercised at least three-quarters of those days. And in that time, I’ve regained some of my endurance, strengthened my back (I might actually get discharged from PT soon!), and created the habit of working out on most days. I’ll put that one in the victory column.

I’d hoped at the beginning of this that 100 days in, I would have started running again -- and really, I need to, since I’m doing the Frederick Half-Marathon Relay in less than a month -- but the weather has thwarted me so much. The few nice days we have had keep invariably falling on the days I’ve been at the office super late. But thanks to the workouts I have been doing, I’m not too worried. My partner and I aren’t intending to set any speed records anyway.

So 100 days in, I’d say I’m very glad for having volunteered to participate in this challenge. It’s definitely helped keep me honest -- and I’ve appreciated the support from my fellow participants and from readers.

Garbage in, garbage out: This is totally doable!

I’m trying to decide whether to start another 100 Days Challenge or to participate in some sort of workout program next. I’ll figure that out soon and report back next week.

 May is National Bike Month and there are plenty of events in Baltimore to keep your wheels turning.

All month long the Bike Baltimore and CityCommute programs are hosting the Bike Month Challenge where participants earn points by bicycle commuting and participating in bike month events.

May 1 -  Kennedy Krieger Institute's 7th annual ROAR starts at Oregon Ridge Park with rides of 5, 10, 25, and 50 miles. The fundraiser benefits autism research.

May 5 - Bike Maryland is hosting a bike commuting workshop at Race Pace Bicycles. Year-round commuter Tom Blanks will share strategies for riding safely in traffic, dressing and packing work clothes.

May 7 - The American Visionary Art Museum (AVAM) will hold the 13th annual Kinetic Sculpture Race at Baltimore’s Inner Harbor. The eight-hour race covers 15 miles—mostly on pavement, but also including a trip into the Chesapeake Bay and through mud and sand.

May 14 - Ride for the Feast is a 2-day, 140-mile charity bike ride from Ocean City to Baltimore that raises money for Movable Feast. 

May 15 - Southbound Roland Avenue will be car free from  8:00am - 1:00pm for the 3rd Roland Ave Cyclovia put on by the Roland Park Civic League.

May 20 - Bike commuting is easier than you might think and Bike to Work Day is a excellent excuse to give it a try. Cyclists will meet at several rally sites throughout the region.

May 28 - Patterson Park will once again be the stage for the festival of cycling that is BikeJam. In addition to a day of exciting races, the festival includes recreational rides, a bicycle stunt show and live music.

Bike to Work Day 2010 photo by Kim Hairston

One week before the 2011 Boston Marathon, Chris Dennis of the BBC muses today on whether a sub-2-hour marathon is possible. Admittedly, he's talking about London, but I think the question is equally interesting on this side of the Atlantic.

The verdict from Dennis' sources appears to be cautious optimism: While nobody he quotes is predicting a 1:59:59 in time for the 2012 Olympics, the estimates vary.

My favorite part of the BBC article:

Reducing [the marathon record] from 2:16 to 2:12 took seven years, 2:12 to 2:08 took 19 years, and cutting it from 2:08 to the current mark of 2:03:59 took 24 years.

By analysing actual performances and extrapolating, Francois Peronnet, a professor at the University of Montreal, calculates that the first sub two-hour marathon will be run in the year 2028. (See the full article here.)

Whenever it happens, a 2-hour marathon is likely to involve lots of high-altitude training and a solid team of rabbits, which makes Boston and New York unlikely sites for a record, at least in their current forms: As Jack McCallum writes in an excellent piece for this month's Runner's World, those races don't allow dedicated pacers.

Baltimore runners registered for Boston:

Adkins, Mary H. Arthur, Kevin Baida, Andy Bayers, Jeanne Beaton, Kara H. Benjamin, Lauren N. Boylan, Scott E. Brown, Wilfred Burkholder, Bryn Casses, Nathan S. Christmas, Colleen Cloyd, Kathryn Cole, Maleah Conboy, Chris C. Cooke, David W Davis, John W Jr. DeLano, Arthur A. Jr. Gamper, Thomas O. Graves, Justin O. Gustin, Anne K. Harvey, Robert L. III Hetrick, Craig Hewitt, Kevin M Hurst, Suzanne M Karwacki, Stacy Kietzke, Kelly W. Koch, Jennifer L McCarthy, Patrick T. PhD. Mccullough, Kelly A. McNew, Megan Miller, James D Miranda, Daniel

Moore, Paulette A. Murphy, Ronald T. Niebrzydowski, Mike Overton, Evynn M. Page, Carly Perkins, Louis Ploskonka, David Purcell, Ryan H. Purpura, Christine Roman, Laura M. PhD. Rose, Linda E. Sams, Chris W. Scherr, Barbara S. Schuerholz, Jaclyn Shabanowitz, Aliza Simmons, Jennifer C. Skarzynski, Matthew I. Smith, Linell Stanley, Lindsay M. Swimmer, Gretchen Tibbitts, Seth D. Tracy, Laree A. Trish, Erin E. Valle, Anna C. Wagner, Sheryl M. Williams, Sam L. Williamson, Jay C. Wisniewski, Stash Wojenski, Mark Zambrano, Rick A.

Source: entrant database at baa.org

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What I’m doing: I'm likely to belatedly take Steve Mellott's advice next weekend and walk out by Fort Frederick with my wife.

Why: The Western Maryland Rail Trail runs right near the fort, which saw its first major action in the French and Indian War. We'll probably check out both the fort and the trail.

What else I recommend: If you're willing to travel out of state a bit, Hershey is hosting a stair-climbing race for the American Lung Association. I always find those interesting.

Please note that the Chesapeake Beach Duathlon appears to have been canceled.

Other options:

Weekday choices - Gaithersburg Firebirds Mile, Westminster Main Street Mile, BRRC Group runs at Goucher, ESRC daily runs (Salisbury area), NCR Trail Snails Saturday training runs, PGRC weekday runs at National Harbor, PGRC weekday runs in Bowie, Rockville All-Comers Group Fun Run, Glen Burnie daily walking program, Open track workouts, World Class Racewalking Clinic (continues through Sunday), Chevy Chase Running Company Track Workouts

Saturday - St. Charles Running Festival, Hagerstown Duathlon #1, BRRC new members run, Rock Creek Trail Cleanup, 11th Annual Victims Fund Run 5K Run/Walk 1 Mile Walk, Fort Meade Earth Day 5K, Run for Hospice 5K, Frederick Mud Dog Run, Run for the Sun 5K, Morgan's 5K, TORCH 5K Walk/Run for Childhood Obesity Prevention & Reversal, Kent Narrows Walk

Sunday - RASAC Ursus Maritimus 5K, Reach out & run, Pike's Peek, Clyde's 10K, Group runs at McDaniel, RASAC Friends 4.35 Miler, Mud Chasers (Sparks)

What did you do last weekend? Leave a comment or upload race photos here.

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It looks like I missed a couple of this weekend's events in my Monday roundup.

From this space walk's page:

Ever wonder what the solar system looks like up close? Well now you have the chance. On Saturday, April 9, scientists from NASA Goddard Space Flight Center in Greenbelt, Md. will team up with the Friends of Anne Arundel (AA) County Trails and the Anne Arundel Community College to shrink the 3.7 billion mile solar system down to 4.6 miles along the Baltimore & Annapolis (B&A) Trail.

And, at College Park's Terps for Troops 5k:

We are a group of students from the University of Maryland, all with different backgrounds, but with one common goal: to raise awareness and funding for deserving veterans who have fallen in the line of duty. We have volunteered our time and effort to create a great race experience for the contributor, and to develop a venue where veterans can be recognized for their selfless contributions.

Good luck to everyone running inside the Washington beltway this weekend. Don't let the potential piles of trash bags get you down.

 

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Here's a quick update from Steve, who was traveling for most of the week:

Good news – I went to Florida this week. Bad news – it was a business trip. Good news – I ate mostly healthy (salads and seafood). Bad news – I ate a lot of weird stuff (flight schedules not matching up to meal times, last night’s dinner was cashews and wasabi peas). Good news – I kept up with my workouts while on the road. Bad news – I haven’t weighed in for a few days and forgot about filing my post until just now, so don’t have this week’s weight or measurements.

Another routine-busting week, but I think I came through it mostly okay. Will have the numbers next week.

I'm impressed with how well Kevin has been doing with avoiding sweets and fatty foods. His words about perseverance are definitely resonating. Here's Kevin:

Weight 269. Hooray. I lost 1 pound from last week. The goal of the fitness challenge isn’t losing weight, but getting in better physical shape. But I can’t help but feel good about my progress when I look at the scale and see I’ve lost some weight. I realize it’s my perseverance and not my hope that helps me achieve my goals.

American author H. Jackson Brown, best known for his inspirational books, once said, “In the confrontation between the stream and the rock, the stream always wins, not through strength but by perseverance.”

When I took on this challenge, I knew I wouldn’t achieve it overnight, but through perseverance. It’s a daily lifestyle change that’s changing my life.

My eating this week was good and bad. Good because I didn’t eat any sweets or fatty foods. Bad because I’m really busy at work and on some days I lost track of time, so I skipped some meals.
 
I didn’t skip any of my workouts this week, so that’s a good thing.
 
This week we are including our measurements. (We last published them five weeks ago)
Weight – 269 (-2½)
Chest – 46” (-1)
Waist – 41” (-1½)
Hips – 45¾” (-1¼)
Upper Arm – 17½” (+1)
Forearm - 14½” (same)
Thigh – 27” (-2)
Calves - 19½ (same)

Leeann is home sick today, so I'm taking on posting duties for this week's fitness challenge posts. Without further ado, here's me:

Finally, finally, some movement on the scale! I weighed in this morning at 157.8, down .6 from last week (well, the whole month, really), and now less than a pound from my first 10 pounds lost. Keeping me from running around going “I WANT MY 10 POUNDS!” like the kid from “Better Off Dead” screaming about his $2 is that we did finally take measurements again. There were some changes, but in some cases, not exactly the ones I might have expected.

In the past two months, I’ve lost another half-inch from my waist, another inch from my thighs and a half-inch from my forearms, all of which was exciting. I have felt some changes in how my clothes fit, so I was a little surprised to see no change in my hip measurement. And I was less than thrilled, but not that shocked based on how I’ve built muscle in the past, to see another half-inch gained on my calves. I don’t know quite what to think about my upper arm measurement. After the first month, I had shown a 1.5-inch gain there, and we measured a bunch of times trying to figure out what had happened. So we figured we’d just mismeasured on Jan. 1. But this time, the measurement came out as 12 inches, which was back to the original number from January. So … something is screwy there, but I’m not going to worry about it too much.

I’m glad to have some tangible evidence of the changes I’ve been suspecting -- and to finally see a bit of movement on the scale again. It’s easier to stay motivated when I can see that my decisions are indeed making a difference.

Now I just need the weather to hold out so I can get some hiking in this weekend. I can’t even remember the last time I went hiking, and I cannot wait.

Weight: 157.8 (-.6 from last week, -9.2 total)
Bust:  40 (unchanged since Feb. 1, -1 inch total)
Chest: 33 (unchanged)
Waist:  30.5 (-.5 since Feb. 1, -1.5 inches total)
Hips:  39 (unchanged since Feb. 1, -1 inch total)
Thigh:  23.5 (-1 since Feb. 1, -1.5 inches total)
Calf: 16 (+.5 since Feb. 1, +1 inch total)
Upper arm:  12 (-1.5 since Feb 1, but back to original number from Jan. 1, so I think last measurement was a fluke)
Forearm:  10 (-.5 since Feb. 1, -.5 inch total)

Each week a nutritionist from the University of Maryland Medical Center will provide a post on nutrition topics. Have questions or ideas for future topics? Email healthsci@baltsun.com. This week, Robin Rudner, RD, LDN, (pictured) weighs in on workplace fitness.     

If you stare at a computer all day or have a sedentary job, you may believe it is simply impossible to achieve your health and fitness goals while at work. After all, your day is extremely busy, filled with lots of phone calls, paperwork and other administrative duties. Who has time to take long breaks from work anyway, right? What if staying fit at work didn't take as much effort as you thought? Below are some fun and easy ways to stay on track with your day-to-day health and fitness goals.
 

1. Get up and fidget more often. Are you emailing or texting your coworker who is down the hall or in the cubicle on the other side of the office? Try walking over to his/her cubicle instead. Remember that every step counts. Research shows that people who fidget and move more throughout the day burn more calories than their counterparts. A pedometer is a great way to stay motivated and get extra steps in. Your goal is to aim for 10,000 steps each day.
 

2. Take the stairs more often. You've probably heard this time and time again. This doesn't mean you have to take the stairs every time you come and go from your desk, but aim for taking the stairs at least half the time.
 

3. Journal more. There is a lot of research supporting the positive impact journaling has on your overall food intake each day. If you bite it, you write it. Practice this with exercise as well. Journaling holds you accountable and can help you see your progress. Keep your journal with you as often as possible and use it to track meals, beverages and exercise.
 

4. Don't keep tempting foods in your drawer or in sight. Make sure you create an environment that is going to support your health and fitness goals. If you have snacks calling your name from the drawer, you're most likely going to give in. Don't have them around!
 

5. Drink more water and focus on drinking as few calories as possible. Liquid calories don't fill you up the way solid food calories do. A 20 oz soda contains 250 calories and will not satisfy you the way a 250 calorie meal will. If you drink 20 oz of soda every day, you're consuming 91,000 calories which is equivalent to 26 pounds over the course of a year.
 

6. Keep motivating quotes or pictures in sight. Keep sticky notes at your desk and write your goal each day. If your goal is to sneak in exercise, write "MOVE" or "EXERCISE." If your goal is to take the stairs instead of the elevator, write "STAIRS." If the sticky note is in sight, you'll most likely think twice before you take another bite of something that will sabotage your hard efforts.
 

7. Planning is one of the most important factors in achieving your health and fitness goals. The more specific you are in your planning, the more successful you will be. For example, "I will take more steps in the day by taking the stairs 3 times today" vs. a more general goal of "I will be more active today."
 

8. Take a mini break every hour to stretch your legs and walk around. Remember that you don't have to do all of your exercise at once. Doing 10-15 minute increments several times a day is just as beneficial as one 30-60 minute session.
 

9. Go for a walk during lunch. Start a walking club or team up with one or more of your coworkers. The more support you have, the more likely you will stick with your goals. Having a buddy can help keep you motivated and encourage you to stay on track. Try a friendly competition in your office- who can take the most steps each day?
 

10. If you sit at a desk try to tighten your abs, move your calves or tighten your buttocks.
 

Remember when it comes to achieving your health and fitness goals, it takes perseverance, dedication and consistency. Be as specific as you can, but don't be too hard on yourself. If you get off track one day forgive yourself and get right back on track. Remember that each day you are one day stronger, more fit and closer to your goal.

 

The warmer weather can be difficult for knee pain sufferers who want to go outside and get active. If you are experiencing knee pain and have questions about treatment, check out our live chat today at noon with a pain specialist from Johns Hopkins.

Dr. Paul Christo, director of the Multidisciplinary Pain Fellowship Training Program at Johns Hopkins University School of Medicine, will be taking reader questions from noon-1 p.m. Not sure if you can make the chat? Send questions in advance to healthcalendar@baltsun.com and come back to the chat to read the transcript. Learn about other pain topics in Pain: Time to Take Charge.

Baltimore Sun file photo

What I’m doing: Family wedding.

What I recommend: CollegeBound Foundation's Race for the Future 5K and 1-Mile Family Fun Run/Walk at Patterson Park (see link below).

Other options:

Weekday acitivities - Towson University Relay For Life, BRRC Group runs at Goucher, ESRC daily runs (Salisbury area), NCR Trail Snails Saturday training runs, PGRC weekday runs at National Harbor, Rockville All-Comers Group Fun Run, Glen Burnie daily walking program, Open track workouts

Saturday - AFCEA 5K Run/Walk & 1M Fun Run, CollegeBound Foundation's Race for the Future 5K and 1-Mile Family Fun Run/Walk at Patterson Park, Matt's Place 5K Family Trail Run, 10th Annual University Park Azalea Classic, Mindy Van Pelt Memorial 5K, A Wider Circle's Race to End Poverty, Springburst 8k, Salisbury Thin Mint Run/Walk, NMES On the Road for Fitness 5K Run/Walk, Dorchester YMCA Crab Run Half Marathon & Relay 2011, Moving Around the World 5k Run/ Walk, Walk a Mile in Her Shoes, Clarksburg 5K Run/5K Walk/Kids Fun Run, Falcon 5K Run & 1/2 Mile Kids' Fun Run, Arbor Day 5K Run, SPHS Family Fun Run 2011, 5K De Chantal Dash and 1 mile Fun Run, April Showers 1mi Run, Pete Mahon Memorial 5k Run/Walk

Sunday - Paths of Cylburn 5K, WALK MS- Towson, Group runs at McDaniel College, 15th Annual Port to Fort 6K Family Run/Walk, Set The Pace With RAACE 5k, Cakes for Cause Cupcake Run/Walk 5K
, The Sherman Stampede 5k Run & 5k Walk, Mitzvah Miles, HCS weekly series 5K

What did you do last weekend? Leave a comment or upload race photos here.

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Early registration is open for Bike DC, the late May event in Washington that includes a bike-only freeway ride.

From the official description, posted on Wash Cycle:

Relish the views of Washington and Georgetown from the George Washington Memorial Parkway. Pedal past some of the Nation's most treasured sites: the Marine Corps Memorial, Arlington Cemetery, the Pentagon and the Air Force Memorial. Cross the Potomac River again to reach the finish line back in Washington.

Read more here, or go straight to registration here.

 

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